⏱ 15 min totalBowties and Broccoli
Per 1 serving · 142 g · 7 ingredients
of a 2,000 cal day
- Protein11g15% of calories
- Carbs46g62% of calories
- Fat7.5g23% of calories
- ✓ Low sodium
At a glance
One serving of Bowties and Broccoli (142 g) has 279 calories, with 11 g of protein, 46 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (23% DV), dietary fiber (33% DV) and Vitamin C (47% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber33%
- Vitamin C47%
- Vitamin K51%
- Thiamine26%
- Niacin20%
Good source of
10–19% of the daily value
- Vitamin A10%
- Riboflavin (B2)13%
- Vitamin B617%
- Pantothenic acid16%
- Calcium10%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
³⁄₁₆ dash Black pepper
½ tbsp Butter- 🥄⅓ dash Salt
½ tbsp Parmesan cheese
2 oz Whole wheat pasta
³⁄₁₆ package (16 oz) Broccoli
Directions
- 1
Bring a pot of water to a boil and add the pasta. Cook until al dente, about 7-10 minutes.
- 2
Add the frozen broccoli to the boiling pasta water. Turn off the heat and let sit for 1-2 minutes until the broccoli is tender-crisp. Drain the pasta and broccoli.
- 3
Return the pasta and broccoli to the pot or transfer to a bowl. Add butter and toss until melted and evenly coated. Add Parmesan, salt, pepper, and red pepper flakes, then toss again. Adjust seasoning to taste and serve immediately.
Vitamins & minerals
Amounts for 1 serving (142 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 94 μg | 10% |
| Vitamin C | 43 mg | 47% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 62 μg | 51% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 83 μg | 21% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 3 mg | 34% |
| Potassium | 286 mg | 6% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 204 mg | 29% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 32% |
| Manganese | 2 mg | 85% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 474 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 53 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 279 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Bowties and Broccoli?
One serving of Bowties and Broccoli (1 serving) has 279 calories, which works out to 196 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Bowties and Broccoli high in protein?
It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bowties and Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bowties and Broccoli?
118 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Bowties and Broccoli?
1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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